This healthy quinoa fritters recipe was developed exclusively for Nuts.com and our customers by Miryam Quinn Doblas, Registered Dietitian (RD). Miryam inspires others with her passion for healthy eating on her website, Eat Good 4 Life.
If you’re looking for new and creative ways to use quinoa, you’ll love this easy, protein-packed recipe. My healthy quinoa fritters are a quick dinner you can prepare on a busy weeknight, and they also make great leftovers for lunch throughout the week. Naturally gluten-free and vegetarian, these versatile fritters can be prepared to accommodate different special diets.
Traditional fritters are deep-fried, but my quinoa fritters are baked in the oven for a healthy variation. This also makes things easier and cleaner because you don’t have to worry about dealing with hot oil.
I love incorporating quinoa into meals because it’s a nutrient powerhouse. Most notably, quinoa is a complete protein because it provides all 9 essential amino acids. Essential amino acids are the building blocks of protein that we need to consume in our diet every day since our bodies cannot produce them naturally. Getting high quality protein sources is important for any diet, and quinoa provides a hearty seven grams of protein per serving.
Quinoa is also a good source of dietary fiber, which is beneficial to a healthy digestive system, and it’s rich in antioxidants that fight excessive inflammation in the body. When you eat quinoa, you’ll be getting plenty of iron; a single serving provides over 25% of the daily recommended intake for this mighty mineral. Aside from the impressive health benefits, quinoa has a light, fluffy texture that makes it look and feel more like a grain. It’s actually a seed, though, so quinoa is suitable for gluten-free diets.
For even more protein, fiber and iron, I added black beans to the mixture. The beans also add flavor, improve texture and help the fritters keep their shape. The recipe also calls for gluten-free rolled oats, which act as a binder and provide an extra nutrient boost. I made sure to use only wholesome, nutrient-dense ingredients in this recipe so you’ll feel full and satisfied after the meal.
To give the fritters some extra flavor, I sprinkled in cumin powder but you can use any seasonings that you’d like. I wanted to keep the mixture simple but you can always get creative and add more veggies. From previous experience, tossing in chopped mushrooms and green peppers works very well.
I’ve made these fritters several times before, and sometimes turn them into burgers by baking them a little longer so that they can firm up more. My kids love them so much that I doubled the batch and froze some to save for later. When it comes time to bake them, I just take them out of the freezer and bake them an extra 2 minutes on each side.
If you would like to make this recipe vegan, you can use a “flax egg” instead of a regular egg. To make the flax egg, whisk together 1 tablespoon of flaxseed meal with 3 tablespoons of water until combined. Place the mixture in the fridge, let it set for 15 minutes, and then use it in the recipe to replace the regular egg. This is also a good option for anyone with egg allergies, or for those following a low cholesterol diet.
I hope you get to make this healthy quinoa fritters recipe. It’s perfect if you want to try a low-fat variation of fritters, a new kind of veggie burger, or are just looking for a delicious dinner recipe. If you like quinoa, I’m sure you’ll enjoy these!
This recipe was developed and photographed exclusively for Nuts.com by Miryam Quinn Doblas, RD, of Eat Good 4 Life.